Yancy Camp Workout 633

Below you’ll find your mental conditioning pre-workout video.   Much love – Yancy

Building a legacy

Workout 633

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop warm-up x 1 round.
ABCD warm-up running x 8min – Instructional Demo

Phase 2:
*If possible I want you using a long sustained climb in your area (15-30% if possible), but if necessary, you can do this workout indoors on a treadmill. If using a treadmill for this workout, I want you going with 10-154% incline.  I know for most you don’t have access to long sustained outdoor climbs, so settle in and let the treadmill be your friend.

Ascend/climb x 48min at zone 3 aerobic effort (*scale down the time if needed)
Every 4min mark, I want you completing weighted burpees x 8 (using a sandbag, dead ball, slam ball, Spartan RAM, rock, or other weight implement)
*The amount of time it takes you to complete the 8 reps counts toward your 48min (don’t stop the time when completing the reps)
*Some treadmills time out at 30sec (this is a great motivator to make sure you complete your reps in less than 30sec)
*If indoors, go with 10-15% incline (switch back and forth between 10 & 15%)
*If necessary, you scale down the total time for this phase.
*If indoors, keep your weight staged at your treadmill so you can just jump off, complete your reps, and then jump right back on.

Phase 3:
Weighted lunges x 50 (25 each leg – dumbbell or kettlebell in each hand)
Bar shoulder taps x 12 to static hang x 20sec
Rest x 1min
This completes 1 round.
Continue repeating but drop lunge reps down to 40/30/20/10 for remaining 4 rounds.
*If you’re unable to complete the bar work without getting to appx 5sec worth of static hang time in, I want you using a strength band for assistance.
*If you’re easily able to finish the static hang, I want you wetting your hands before getting on the bar.

Bonus:
Tire drag x 30min at low end zone 3 aerobic effort (I want you doing this on a separate day this week)